Balancing Precision with Flow

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Join Karen and her student Nicole for an Advanced Mat session that explores the balance between correction and flow. We often get caught up in trying to achieve perfection in an exercise and while trying to get it right, we lose the flow of the workout. Both elements are important so Karen breaks this workout into 2 parts. First, she leads a quickly paced, flowing workout that completes the entire repertoire in 29 minutes, incorporating simple cues without slowing the pace. Then, Karen goes back to the commonly frustrating arching exercises: Swan Dive, Single Leg Kicks, Double Leg Kicks, Swimming and Rocking and gives slower and specific corrections and options to help demystify these moves. With these specifics in mind, she finishes by having Nicole repeat the mat, quickly moving through 2 repetitions of each exercise to integrate the new precision she's established. Filmed at Vintage Pilates, West Los Angeles, CA.

What Others Are Saying


  1. mariola 3 years ago

    Thanks Karen , This workout gives me feel more connect and two way stretch specially in 2 raps in the and !!!! great great great:)

  2. soul_eil
    soul_eil 8 years ago

    Nicole is a rock star, great class Karen!

  3. Leolady 8 years ago

    Thanks Nicole and Karen – lovely session! Karen I love your calm,unfussy teaching style and the ability to just zone in on the important stuff.

    One question: I have some really short clients (also short-waisted) and ‘apple-shaped’ clients who battle with the high bridge execises. They battle to get up and stay up and then move the legs.What do you recommend in this situation?

    • Karen Frischmann
      Karen Frischmann 8 years ago

      Hi, thanks for the comments! I really liked your question as well. It’s a little hard for me to answer without seeing the client, but if someone is really struggling with an exercise I would omit it for the time being and work on what they are struggling with in a different manner. For most people, finding the length in the back and opening the chest is really difficult. As well as finding the connection to the back through the arms in the arch. The tendency is to take the curve in the lower back rather than balancing it throughout the spine as well as working through the arms to press up rather that finding the strength and lift in the back. Working on the arm series on the spine corrector and the backbend series over the ladder barrel will help. Grounding the feet in the shoulder bridge will assist in strengthening the connection through the lower half of the body, the seat, and the back without the stress of a full high bridge. Once you think they are ready, just work on the mechanics of the high bridge without moving the legs. For most people, that is accomplishment enough.

      I hope that helped.


  4. joesmat 8 years ago

    This is the “real stuff” of the Method! I thought your student (probably a Teacher) Nicole worked so hard. That was a lot of non-stop effort in 48 minutes, and Nicole demonstrated true grit. Marvellous.

    • Karen Frischmann
      Karen Frischmann 8 years ago

      Thanks, Nicole is a teacher and yes she did work hard. You have to love the mat……

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